Healthy Pantry Staples

Healthy pantry staples are important to have on hand in case of an emergency and especially now during our current circumstances.

I realize that if you’re on a restrictive diet this can be stressful, so I thought it would be helpful to have a list of foods that offer lots of nutrients but can be kept on hand for longer periods of time.

When there is an emergency and food becomes scarce, it’s important to remember to do the best you can when it comes to your diet. Stress weakens the immune system and can have much more of a negative impact on the body than actually eating some foods that you had previously been restricting.

So, take a deep breath… and now let’s dive into our list of healthy pantry staples!

Healthy Pantry Staples:

Coconut Milk – This is great for making smoothies, adding to soups, making homemade yogurt, or for adding to your coffee or tea.

Rice (if you can tolerate) – Rice can keep in the pantry for several years, so it’s a great food to have on hand. To get the most nourishment out of your rice, I recommend soaking it prior to cooking. Here are instructions on how to do this.

Nuts and Seeds – I recommend purchasing nuts and seeds raw and then soaking and dehydrating them yourself. Sprouted is also a good option.

Gluten-Free Pasta – My go-to pasta brand is Jovial because they soak the brown rice overnight to reduce the anti-nutrients before making their products. Banza is also a good grain-free option for pasta.

Jarred Tomatoes – Whether they are diced, pureed or whole, they are a fabulous pantry staple to use in soups, stews, pasta sauce, etc. I recommend Bionaturae or Jovial tomatoes.

Homemade or a Good QualityMayonnaise – This can be used to make creamy salad dressings, sandwiches with sourdough (if you can tolerate) or to dip vegetables or meats in. It’s not a necessity, but can add lots of flavor to your meals!Sir Kensingtons is my go-to store-bought mayo and here’s a great homemade mayonnaise recipe.

Canned Seafood – Wild canned or jarred seafood like salmon, tuna, sardines, and anchovies are abundant in nutrients like Vitamin D, A, omega-3 fatty acids and minerals that support the immune system. You can eat them straight out of the jar, add to salads and sandwiches, make salmon cakes, or put on top of homemade pizza. Safe Catch or Wild Planet are two brands that I recommend when you can find them.

Wheat Flour for Sourdough – Keeping organic white and whole wheat flour in the pantry (or storing in the freezer) is helpful to make fermented sourdough breads.

Plantain chips – These chips are a great grain-free option when you want something salty and crunchy to snack on!

Dried Meats – Dried grass-fed meat like beef jerky, Chomp Sticks, and Epic Bars are great staples that can be kept at room temperature for many months.

Dried fruit – great for snacking.

Squashes – Squashes like spaghetti, butternut, and acorn can last 1-2 months when stored in a cool and dark place.

Onions and Shallots – These will last in the pantry for up to 2-3 months.

Garlic – Garlic can be stored in a cool, dark spot in your home for up to 3-5 months. You can also dice it up and freeze it in individual servings in an ice cube tray. Then, if you need to add some to a recipe, you can just use one cube from the freezer.

Potatoes – These can be stored in a cool dry spot in your house (a closet if needed!) and be kept for up to 3-5 weeks.

Legumes and lentils – These can keep in the pantry for 3-5 years. To get the most nourishment from the legumes or lentils, I recommend soaking them prior to cooking. Here are instructions on how to do this.